Perfect when you long for chips, but don't want to load up on carbs: Butternut squash chips are a tasty, low carb alternative to potato chips.
Autumn is on its way and I have comfort on my mind. I'm thinking woolly jumpers and socks (not in bed please! You know who you are!), turning on the fireplace, curling up on the sofa and roasting stuff.
I love making big joints that stay in the oven over night so you end up with super duper tender meat. And I love roasting veggies. Pretty much any vegetable tastes divine when roasted - it really brings out the flavours. From fennel to peppers to red onions, it's just the easiest thing to do. Add salt and oil and herbs and spices and let the magic happen.
Now, I used to be a BIG fan of roasted potatoes. And of potato crisps, for that matter. But since I'm watching my carb intake, I've been looking for alternatives that are comforting without settling around the waist.
Enter butternut squash chips !
While 100g of potato chips contain almost 50g of net carbs, the same amount of butternut squash chips have only 10g. To put this into perspective for any of you used to cups as opposed to grams, 100g of roasted butternut squash are equivalent to ½ cup.
These crisps are
- super easy to make
- a satisfying snack
- sweet and nutty
- delicious with a variety of herbs and spices
- great for dipping into a quick guacamole (mashed avocado, lime juice, salt, pepper, chopped onions/tomatoes/coriander and chilli if you have it) or a tahini sour cream dip.
Here are my top tips for beautifully crispy butternut squash chips:
It's best to choose a butternut squash with a long, thin neck.
I first tried to slice mine in the food processor (this is the one I use) and had to halve it to be able to fit it into the opening. The second half I actually sliced by hand, which ended up being much easier.
Be patient and slice your butternut REALLY FINELY and EVENLY!!! This will ensure they're crispy all over.
If your butternut is small enough, you could even leave the slices round.
Whether you want to peel it or not is also entirely up to you. Half of my crisps I baked with their skins on and I found it quite tasty - a little more on the rustic side. One thing less to do and more sofa time for you.
This recipe is so simple that you almost can't pass it off as cooking.
But let me tell you - simple always tastes great!
Looking for more snack ideas that go down well with a glass of something/whilst wearing woolly socks on the sofa? Try my cheese thyme crackers, genius grain free pretzels or these low carb pizza bites!
Tried this recipe? Give it a star rating below!
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Butternut Squash Chipsfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 1 medium butternut squash preferably with a skinny neck
- 1 tablespoon avocado oil or olive oil
- sea salt to taste
- fresh rosemary or thyme sprig
- optional: cayenne pepper/paprika
- Pre-heat oven to 190 Celsius/375 Fahrenheit.
- Remove the top of the butternut squash and cut the neck into thin slices. You can do this by hand or with a mandolin slicer. It is not necessary to remove the skins - with the skin on you get s slightly more rustic taste. For larger butternut squash, you might want to halve or even quarter your slices. You're the boss.
- In a bowl, rub in the olive oil, making sure that all slices are coated.
- Place on a baking sheet lined with baking paper or a silicone baking mat, making sure the slices do not overlap
- Season with sea salt and scatter over the rosemary or thyme (or a bit of both). Sprinkle sparingly with cayenne pepper if you'd like a bit of heat. I also seasoned some with paprika, with tasted equally yummy.
- Bake for ca 20-25 minutes until the crisps are hardened and browned. THis time will vary depending on how thin your slices are.
- Enjoy on their own or with dips
I love butternut squash in the fall but as many ways as I have tried it, I have never tried or heard of butternut squash chips! I love to try new things so I can’t wait to try this recipe. I recently tried beet chips and I was blown away by how good they were so I bet the same thing happens here. I love that they are baked and not fried. Pinning now to try soon!
Thanks for sharing a wonderful recipe.
I'm going to try this tomorrow, they look fantastic - if i didn't eat them in one go, what's the best way to store them please?
I'd just keep them in the fridge, and then crisp them up in the oven again
First lot burnt black, 2nd lot were soft - looks like a bit of experimenting is needed...
You need to watch them closely... it's all about getting the timing right 🙂
Could you use an Air Fryer to make these?
Hi Marsha, an air fryer is on my personal Christmas list! I'm sure you could use it and they would come out absolutely perfect.
Just gave them a try, delicious but not crispy except around the edges. Next time I'll try flipping them!
Hi Laura, flipping them will help. The crispiness will also depend on how thin you cut them all over.
These look fantastic. I only made zucchini chips so far. Going to try squash crips too.
And I've never tried zucchini crisps!! Sounds delicious...
Hi mine unfortunately burnt at the edges didn’t crisp, maybe try next time with oven lower
What is a serving size, I didn’t see that,
A serving is 60 grams.
I just made these crisps; they're amazing! They have the consistency of sweet potato fries and completely satisfied my carb craving. Even my finicky four year old loves them.
How do you store the leftovers?
I'd put them in a airtight container and possibly in the fridge. If they still have moisture in them (some bits might be thicker than others) those bits might soften. So, to crisp them up again you might need to put them in the oven before eating.
It all depends on the thickness of the chips - maybe yours are a little different to mine. Just leave it in a little longer. They will crisp up eventually!
Great idea! I love butternut squash too.
What a great recipe and so easy to prepare! By the way, they aren't not only a delicious treat on the sofa while watching TV. I made a big portion of them to share with my Spanish friends this weekend when hiking in the mountains of Mallorca. These light crisps are just as well a perfect snack to satisfy hunger on the way.
Everybody was surprised how yummy they were and wanted me to pass them the recipe by Whatsapp during our rest. So did I.
I also recommended them to have a look at your wonderful website. Surely you'll get some new followers from Spain soon.
On our next excursion I'd like to try your "Gluten free and low carb Cheese Thyme Crackers". They look so delicious. Hopefully they will turn out as good as yours.
Thank you so much for all your splendid and original ideas.
Lots of love from sunny Mallorca
it is fantastic to hear that you enjoyed this recipe! It sounds like you had a lovely day hiking. Do keep checking in and let me know if you make anything else you found on the website. Have a wonderful day in Mallorca and do send over some sunshine to London!
Tasha | Ketogasm.com
I love veggie chips! These look superb.
OMG these look super yum! You’re making me hungry!
Hope you try them! They rally are very yummy 🙂
Maya | Wholesome Yum
What a difference switching from potatoes to butternut squash makes in carbs. I bet these taste great with the guacamole!
They are great for dipping in pretty much anything you like. My favourite dip is definitely Guacamole
LOVE butternut squash - these look amazing!
Kim | Low Carb Maven
These sound dastardly delicious. I love vegetable chips. I bet my kids would go nuts for these. Thanks for sharing.
You are very welcome Kim!